Families eating smart at home

January 18, 2008

By Becky Leonard Extension Educator/Family Consumer Sciences Spink County REDFIELD - A renewed desire to get back on track with healthy eating habits often accompanies the start of a new year. Suzanne Stluka, MS, RD, LN, SDSU Extension Nutrition Specialist shares ways to makeover your kitchen and pantry. Start the New Year with a family makeover and leave poor eating habits behind. If you really want to eat smart at home, you need to build a healthy kitchen. Here are some tips to give your kitchen a makeover.

Make a list: What healthy foods would you like to see in your kitchen? Write those food items down and bring the list with you to the grocery store.

Consider some changes: Could you buy 1 percent milk instead of 2 percent? How about whole-wheat bread instead of white? Don't make too many changes at once or you may feel overwhelmed. Ease yourself and your family into healthier ingredients one at a time.

Do the math: How many people are in your family? If each person should eat a minimum of two pieces of fruit per day and there are four people in your family that means you need eight pieces of fruit in your house for a day. Do the same calculation with other food groups so you know how much to buy. To help find the amounts that are right for you and your family, go to www.mypyramid.gov.

Embrace the can: Many canned foods have as much nutrient value as their fresh or frozen counterparts. Choosing canned vegetables, fruits, beans and meats can lighten your food budget and helps ensure that your family has healthy foods available at any time.

Change the environment: Once you bring your groceries home, make healthy foods more inviting. Fill a bowl with the fresh fruit you just purchased. Clean and cut fresh vegetables right away and put them in plastic bags in the refrigerator so they are convenient to grab and eat. Involve your entire family in the kitchen makeover process. Getting kids interested in planning, shopping, and food preparation can help improve their diet and encourages them to try new foods. The easier items are to prepare, the more likely kids will eat the foods again. Young children need supervision with knives and using the stove, but teenagers can easily prepare meals or snacks. Start out simple, for example add some new (or more) vegetables to your pasta dish or casseroles. Step back and ask yourself if you are a good role model for your family? Did you eat your fruits and vegetables today? Do you think your children noticed? Along with all of the tips mentioned above, role modeling may be the most powerful, effective way for you to help your family eat smart and be physically active. The best way to help your family live a healthy lifestyle is for you to do so! Article written by Suzanne Stluka, MS, RD, LN with content taken from the American Dietetic Association Daily Tip Archive found at www.eatright.org.